Table of Contents
Being underweight means failure to consume sufficient calories to meet the energy requirement of the body. Increasing weight is a different concept from maintaining a healthy weight. A healthy weight gain means eating a balanced diet to increase muscle mass and improve tissue repair.
Eating plenty of fast foods and fat-rich food to increase your weight is not a good option, as most women do! Instead, chalking out a weight gain diet plan for females by discussing with a nutritionist is the best way to move towards healthy and steady weight maintenance. Including some strength training in your daily lifestyle will help you achieve your goal.
Weight Gain Meal Plans for Women: Key Elements
1. Healthy Carbohydrates:
Weight gain does not mean eating plenty of simple carbs like bread, cakes, biscuits, pastries, maida, etc. Instead include plenty of whole grains like millet, wholewheat, amaranth, brown rice, oats, quinoa, barley, sorghum, etc. These whole grains contain both soluble and insoluble fibers, which help keep your gut healthy. These also maintain ideal postprandial blood glucose levels. These fibers are like scavengers that absorb any bad fats, free radicals, bad bacteria, etc in your gut and help in good digestion.
2. Healthy Fats:
Healthy fats are the fats that our body cannot produce on its own. These fats include polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA). Foods that are a rich source of MUFAs and PUFAs are flaxseeds, chia seeds, avocado, walnuts, almonds, olive oil, sunflower oil, safflower oil, seafood, eggs, cod liver oil, canola oil, soyabean oil, etc. Include these oils or seeds in your daily meals in a small amount and cut down all of the unhealthy fried options like bakery items, deep-fried food, fast food, mayonnaise, synthetic cheese, readymade cheese spreads, palm oil, etc.
3.Protein-Rich meals:
A weight-gain diet plan for female Indians must include plenty of protein-rich meals. As most of our Indian cuisine lacks sufficient protein, thus focusing on including more protein-rich sources, especially if you are a vegetarian, becomes important. Such plant-based protein sources include pulses, lentils, beans, whole grains, seeds and nuts, dairy products, etc. Whey protein powder, available in markets, offers another viable option for plant-based protein sources. Apart from plant-based protein, seafood, chicken breast, lean meat, egg white, etc are some non-veg options that are rich in protein.
4. Proper Hydration:
Being on a weight gain diet plan means slight or maybe some noticeable big changes from your routine meal plan. So, staying properly hydrated helps in maintaining a healthy metabolism and blood flow. Good hydration also allows your body’s nutrient uptake mechanism to function in the right way. So, focus on drinking at least 10–11 glasses of water every day.
Diet Chart For Weight Gain For Females In 1 Month
- Early Morning: A hummus toast with one glass of orange juice
- Mid-Morning: A ripe banana
- Lunch: Soya and vegetable rice with curd/Greek yogurt
- Evening snack: A spoonful of whey powder in hot milk
- Dinner: Veg kebabs with Greek salad and lentil soup
This diet plan for weight gain for women is easy to follow, even for those who are non-vegetarian. Kebabs can be replaced with chicken and hummus toast with whole eggs.
Get Your Personalised Diet Plan For Weight Gain For Women
This is a general plan for weight gain. To get a personalized meal plan that fits into your lifestyle pattern and is tailored to your age and BMI, you must contact Fitness With Nidhi. Before making a diet plan for underweight females, some points are studied beforehand at our fitness center.
These are as follows:
1. BMI:
BMI refers to Body Mass Index. It is calculated by dividing weight in kg by the square of height in meters. There are different reference values for BMI calculated. Those women whose BMI is less than 18.5 are categorized as underweight. This calculation helps us to understand the severity of the low weight of a woman. People who lead a stressful life or are more physically active tend to burn more calories than what they are able to eat. Moreover, undernutrition is accompanied by low protein in the body. Thus, if a person with normal weight needs 2000 kcal/day, then an underweight person needs 500 kcal more than this. These extra calories are needed to gain weight by half to one kilogram in a week.
2. Nutritional Requirements:
A woman goes through many different stages in her life, starting from menarche to menopause. At every stage of life, nutritional needs are different for a woman. Knowing beforehand whether a woman is pregnant, lactating, suffering from menopause, or in her teens helps in making a more detailed and customized plan. Such a meal plan fetches the desired results in the speculated time frame and is easier to follow. So, the diet that is prescribed is high in calories, carbohydrates, proteins, and healthy fats.
3. Body Build-Up:
A woman’s body is notably different because their body has a higher proportion of fat as compared to a man’s body. Similarly, the buildup of two women is never the same. Assessing a woman’s body buildup helps us get a general scan of her physique. This further guides in devising a meal plan that suits her the best under all circumstances.
4. Hormonal Fluctuations:
The levels and types of hormones in a woman’s body change throughout her life. During the menstrual cycle, hormone production varies from the first day of one cycle to the next. Similarly, hormone levels shift significantly during pregnancy, breastfeeding, and menopause. These hormonal changes can make women more prone to lifestyle diseases. Understanding these hormone fluctuations is essential for determining the right diet to help a woman healthily gain weight.
Conclusion:
Achieving healthy weight gain for women requires a well-structured approach that focuses on balanced nutrition, understanding individual needs, and making lifestyle adjustments. A proper weight gain diet plan emphasizes consuming healthy carbohydrates, good fats, and adequate proteins while staying hydrated and incorporating strength training into daily routines.
Every woman’s body is unique, with specific nutritional requirements influenced by factors such as BMI, life stage (pregnancy, lactation, menopause), body buildup, and hormonal fluctuations. Therefore, a personalized diet plan tailored to these aspects ensures healthy, sustainable weight gain and overall well-being. Remember, healthy weight gain isn’t just about adding calories it’s about nourishing your body with the right foods to build strength, support metabolism, and promote long-term health.
Read Also:
- How Do You Maintain Hormone Balance? Women and men
- Top 10 Healthy Winter Foods For A Strong Immune System
- Hydration Habits: Drink Your Way to Better Health
- Healthy Mama, Healthy Baby: A Healthy Pregnancy Guide
- Embracing Stretch Marks: Causes, Prevention, and Care
- Pedal To Wellness: Benefits Of Cycling
- Is the Mediterranean Diet Right for You?
- IUI vs IVF Which Fertility Treatment is Right for You
- PCOS Diet: Eat Right, Feel Better
